Muscle stiffness is when your muscles feel tight and you find it more difficult to move than you usually do, especially after rest. You may also have muscle pains, cramping, and discomfort.

This is different from muscle rigidity and spasticity. With these two symptoms, your muscles stay stiff even when you’re not moving.

Muscle stiffness usually goes away on its own. You may find relief with regular exercise and stretching. In some cases, muscle stiffness can be a sign of something more serious, especially if there are other symptoms present.

Muscle stiffness typically occurs after exercise, hard physical work, or lifting weights. You may also feel stiffness after periods of inactivity, like when you get out of bed in the morning or get out of a chair after sitting for a long time.

Sprains and strains are the most common reasons for muscle stiffness. Sprains and strains from activity may also cause:

Some symptoms can be treated at home. Make an appointment with your doctor if your sprain or strain causes severe pain or if any additional symptoms don’t go away. Stiff muscles with other symptoms may mean an underlying condition.

When you see your doctor about muscle stiffness, they’ll ask about your medical history and other symptoms you may be experiencing. They may also ask which symptom appeared first. This is to help determine the underlying cause.

They’ll also perform a physical examination to locate your pain or stiffness. And your doctor may order blood or other lab tests, including X-rays and CT or MRI scans.

Apply heat or cold to the affected area for no more than 20 minutes. Let the area rest for 20 minutes before reapplying either option. If you aren’t sure about whether to use heat or cold, call your doctor for instructions.

Stretches

Stretching is important for keeping muscles flexible and preventing stiffness. To decrease muscle stiffness, improve circulation, and reduce inflammation, try the following:

Thighs: Do quad stretches by standing up straight, bending one leg at the knee, and raising your foot toward your back. You can hold your foot or ankle with your hand for 10 to 15 seconds, then switch sides.

Neck: Stand upright or sit on a chair or on the floor. Try to relax your body as much as possible. Slowly roll your neck from one side down your chest to the other side. Repeat for several circulations.

Lower back: Lie flat on your back, bend your left knee, and pull it into your body. Your shoulders and back should stay flat on the ground. Hold for about 10 to 20 seconds and switch sides.

Calcium and magnesium

According to the National Institutes of Health (NIH), the daily recommended amount of calcium is 1,000 milligrams for young adults and 1,200 milligrams for women over 50 years and men over 70 years. Common sources of calcium include: